Chicken Tikka Masala Recipe - Clean Eating Magazine

Chicken Tikka Masala

Yogurt-marinated chicken is simmered with garam masala, tomatoes and coconut milk for an Indian-inspired dish that will beat any takeout joint’s. Try serving with whole-grain naan or pita bread, or with brown rice.
Author:
Publish date:
Social count:
81
Chicken Tikka Masala image
  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 5 cloves garlic, minced, divided
  • Zest and juice of 1 lemon
  • 1 cup whole-milk yogurt
  • 1 tbsp peeled and finely grated ginger
  • 1 tsp ground cumin
  • 1/2 tsp sweet paprika
  • 1/2 tsp ground cayenne pepper, divided
  • 1 lb boneless, skinless chicken breast, cut into 1-inch chunks
  • 1 large red onion, cut into 1-inch chunks
  • 1 large yellow bell pepper, seeded and cut into 1-inch chunks
  • 2 tsp safflower oil
  • 2 tsp garam masala
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tbsp unsalted tomato paste
  • 2 cups boxed, jarred or BPA-free canned unsalted crushed tomatoes
  • 1 cup coconut milk (TRY: Native Forest Unsweetened Organic Coconut Milk)
  • Fresh cilantro leaves, optional

EQUIPMENT:

  • 4 metal skewers

Preparation

  1. Line a large rimmed baking sheet with foil. In a medium bowl, combine 2 minced cloves garlic, lemon zest and juice, yogurt, ginger, cumin, paprika and 1/4 tsp cayenne. Onto skewers, thread chicken, onion and bell pepper. Place onto sheet and cover with yogurt mixture, turning to coat. Cover with plastic wrap and transfer to fridge to marinate for at least 2 hours.
  2. Prepare sauce: In a large saucepan on medium-high, heat oil. Add garam masala, turmeric, coriander, remaining 3 minced cloves garlic and 1/4 tsp cayenne; cook, stirring constantly until fragrant, about 45 seconds. Add tomato paste and stir constantly for 30 seconds. Add tomatoes and milk and bring to a simmer. Reduce heat to medium-low; simmer for 20 to 30 minutes until reduced and slightly thickened. While sauce is simmering, preheat broiler to high and position rack about 7 inches from broiler. Remove plastic wrap from chicken and broil, turning occasionally, until chicken is no longer pink, about 15 minutes total. When sauce is finished, slide chicken and vegetables off skewers into sauce (discard any remaining yogurt marinade) and simmer for 5 minutes more. Divide evenly between serving plates and garnish with cilantro (if using).

Nutrition Information

  • Serving Size: 2 cups
  • Calories: 362
  • Carbohydrate Content: 22 g
  • Cholesterol Content: 67 mg
  • Fat Content: 18.5 g
  • Fiber Content: 5 g
  • Protein Content: 29 g
  • Saturated Fat Content: 12 g
  • Sodium Content: 123 mg
  • Polyunsaturated Fat Content: 2.5 g